Wendler Wk 3 - BS

Eccentric Step Downs 2x5 ea w/ 10# plates

Back Squat 5 @ 270#, 3 @ 305#

340# x 1+ (10) - tied PR

Clean Shrugs 4x5 @ 275#

Lat Pulldowns w/ eccentric & stretch 4x12 @ 120#

Claw Challenge

20# metal hex DB in each hand
Hold for max time

1:12

Metcon

AMRAP 2 x 4:

2 Trap Bar Deadlift (low), 300#

10 KBS, 1.5 pood

20 Double Unders

*Rest 1 minute between

2R +1

1R + 2 + 10 + 16

1R + 2 + 10 + 17

1R + 2 + 10 + 6

Str

BB Good Mornings w/ eccentric 4x8 @ 95#

DB pullover w/ eccentric & pause 4x8 @ 45#

L Sit 3 x 15 sec

Starfish Iso Hold 3 x 20 sec ea side

MF Standing Hip Flexors 3x20 @ 10#

MF Standing Hip Abduction 3x10 @ 10#

MF Side Lying Hip Abduction @ 5# 1 set x 40

Sta

Battling Ropes 5 Rounds of 20 sec on, 10 sec off:

*Rest 90 sec btwn Rounds

-Double Slam

-Alternating Waves

-Sweepers

-Clappers

-Side Toss

Wendler Wk 3 - BP, Wk 2 - BS

Close Grip Bench Press 1x5 @ 200#, 1x3 @ 230#

255# x 1+ (3) - capped no spotter

Back Squat 2x3 @ 250# - 290#

325# x 3+ (9)

Machine OH Tricep Extensions w/ eccentric 6x12 @ 35# 

Nordics 2x5,2x2

Metcon

AMRAP 12:

7 Burpees

12 Back Extensions

21 Double Unders

LT = 8R + 7 + 3 in 2013

9R + 5

Wendler Wk 1 - BS

Poliquin Step Ups 4x15 @ BW - BW - 45# - 45#

Lateral Skiers Low Box 4x10

Glider Pikes 3x12

Back Squat 2x5 @ 235# - 270#

305# x 5+ (12)

Str

Slight Incline Neutral Grip DB Bench x/0/3/1

@ 65# 4 sets @ 15-13-11-9

Deficit Pushup 3/1/x/0

3 sets @ 15-12-10

Str

4 Sets, all w/ 3 sec eccentric:

Tib Bar Leg Extensions x20 @ 25#

Lying DB Curls x20 @ 15#

Wendler Wk 3 - DL, Wk 2 - BP

Close Grip Bench Press 2x3 @ 190# - 215#

245# x3+ (5) -  capped no spotter

DL

5 @ 305#, 3 @ 350#

 390# x1+ (3)

4 Sets, all w/ 3 sec eccentric:

Dips x8 @ BW

Seated Machine Leg Curls x12 @ 100#

Metcon

AMRAP 8:

4 KB Hang Power Snatch, right, 1.5 pood

4 KB Hang Power Snatch, left,  1.5 pood

12 med ball cleans, 20#

6R

Metcon

FT:

20 Cals Bike

20 PC&J 135#

20 Cals Bike

4:00

Wendler Wk 3 - FS, Wk 1 - BP

Front Squat 5 @ 200#, 3 @ 225#

250# x1+ (6)

Close Grip Bench Press

2x5 @ 175# - 200#

230# x5+ (7)

Smith Machine Reverse Deficit Lunges 3/1/x/1 3x6ea w/ only BB

*back leg off ground the whole time

Seated Machine Chest Press neutral grip X/0/3/0 3 sets @ 140# x 20, 18, 22

Str

Reverse Sled 5 minutes @ 45#

3 Sets:

SL Banded Hip Thrusts x15

Banded Pancakes x15

MF Hip Hikes @ 15# x 20

Hip Flexors 1x150

Wendler Wk 3 - Press

Press

5 @ 140#, 3 @ 160#

180# x1+ (4)

Forearm Axe, 3 Sets ea:

Seated Pronation Supination x8 @ +2.5#

Ulnar Deviation x15 @ +2.5#

Radial Deviation x15 @ +0#

 

Forearm Roller:

Flexion x3 @ 15#

Extension x3 @ 5#

Metcon

AMRAP 10:

5 DBall Cleans, 100#

10 Deficit Pushups

8R + 1